12 June 2013

core | Lake Union lunch run

Fooled again!

I don't recall which weather forecast was predicting rain today but I fell for it and left my bike at home. So of course it was a fantastic day ALL DAY LONG. Sigh. At least the bus is good people watching and I did meet both Dave Hecht and Tim Toyoshima in the I-90 pedestrian tunnel as I walked to my bus. It was great to chat and catch up.

On the up side it was beautiful weather for a run so I figured I would try my first back-to-back run. It worked. I'm so happy.

ASIDE - at some point now I guess I can say that my left ankle is truly not injured and is just weaker than my right. That is HUGE progress.

On my run today I was resolved to go at whatever pace allowed me to complete this loop. The goal was just to put in the time after a harder day yesterday and see if my ankle could tolerate back-to-back running days. I am happy to report that my ankle did fine, I felt fine and I was able to pick up the pace a bit toward the end of my run. Awesome on all fronts.

Running along Westlake Ave N there is a spot where the trail turns to old railroad ties. I love that bit and always opt to run over the ties rather than avoiding them and running through the parking lot. Today I stayed as close to the water as I could while approaching the Freemont Bridge and discovered there are more railroad ties along the water. Only these don't have anything underneath them! I had to slow down a bit as I hopped from tie to tie making sure I did not stick my foot in a gap. That would have been disastrous. As it was I had loads of fun and felt like a little kid.

The only bummer was I had music along but as I started running and tried to turn on my iPod I discovered the battery was dead. Oops. I needed up just leaving the headphones in my ears... it seemed easier than sticking everything in my pocket.

As I passed Gas Works Park and headed back to the UW I dialed up the pace and slowly went from 7:45 to 7:00 over the course of the next mile and held it there, for at least a few seconds anyway. :) Glad I was able to do that.

Core work/my back is feeling just a little better these days...

Sleep 7
Waking HR  
Body Weight 12:00 PM - 182 lb.
Body Fat  
Workout Food water
Time of Day core - 5:30 AM
run - 12:00 PM
Workout Type endurance
Weather 70, sunny, dry, light breeze
ball leg lifts 3 x 20 each leg
plank 3 min, 2 min each side w/2 x 10 leg lift each side
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 30
push-ups 20/14/10
Time core - 30 min
run - 1:02:46
Distance 7.9 miles
Pace 7:57
Equipment Brooks Launch, Garmin Fenix
Clothing Nike gym shorts, sleeveless shirt

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